Mariam Nihal
Saudi Gazette
Not in the mood for breakfast? Don’t skip the most important meal of the day and help yourself to something better. If you are craving dessert, do not reach out for that cupcake sitting in the fridge.
It only takes a few minutes to whip up one of these scrumptious healthy smoothies. Have them as healthier alternatives and know that they are also a great source of energy that can really help cut down the extra calories found in a typical dessert.
Have it with your friends and family. Make the most of it! We have picked a healthy selection of new and funky ideas that are far from the usual and can even be served for dessert.
Mango Ginger Smoothie
INGREDIENTS
SERVINGS 2
• 1ripe mango, peeled, seeded and chopped
• 1cup crushed ice
• 1⁄2cup nonfat plain yogurt or 1⁄2cup non-fat vanilla yogurt
• 2teaspoons Splenda sugar substitute (optional, but if you
are using plain yogurt you are more apt to use)
• 1⁄2cup cold water
• 3⁄4teaspoon minced crystallized ginger or 3⁄4 teaspoon peeledfresh ginger
DIRECTIONS
• Combine all ingredients in a blender.
• Puree ‘til smooth.
Soy Fruit Smoothie
INGREDIENTS
SERVINGS 1
• ½ cupblueberries
• 1⁄2cup cranberries
• 1⁄2cup strawberry
• 1⁄4cup of purple grapes
• 1banana
• 1cup
vanilla-flavored soymilk
DIRECTIONS
• Make sure to rinse all fruit before putting them in the blender!
• I suggest using all FRESH fruits, frozen fruits can loose nutritional values.
• put all ingredients in a blender
• (Optional) here you can add certain things, for example, I add 2 TBSP’s of benefiber, and a TBSP of essential greens powder, and 2 TBSP of an amino acid complex.
• once all the ingredients are in, turn the blender on, and let it run for a good minute to make sure everything is mixed up.
After the process is done you can drink one shake, and save the other for later on, drink them both, save them both, whatever you want! Remember that the fridge life is 4 days, to maintain the best taste, and optimal nutritional values.
Strawberry Fun
INGREDIENTS
SERVINGS 3-4
• 250g strawberries, hulled
• 1medium banana, peeled and roughly chopped
• 300ml 1% low-fat milk
• 150ml natural yoghurt
• 15ml spoon clear honey
DIRECTIONS
• Place all the above ingredients into a blender and blend until smooth.
• Adjust the sweetness according to taste and pour into serving glasses.
Peanut Butter Banana Breakfast Smoothie
INGREDIENTS
YIELD1 smoothie
• 1frozen banana, cut into chunks
• 1teaspoon peanut butter
• 3 -4ice cubes
• 1⁄2cup cold skim milk or 1⁄2 cupsoymilk
DIRECTIONS
• Puree the frozen banana in a blender, processing for about 30 seconds.
• Add the peanut butter, process again.
• Now add the ice cubes, and process until some of them are crushed.
• Finally, add the milk, process until smooth and pour into a tall glass to drink.
Orange Love
INGREDIENTS
SERVINGS 4
• 6ounces frozen orange juice concentrate
• 1cup milk, lowfat okay
• 1cup water
• 1⁄4cup sugar
• 1teaspoon vanilla
• 8ice cubes
DIRECTIONS
• Combine all ingredients, except ice cubes, in blender.
• Blend 1-2 minutes , adding ice cubes one at a time, until smooth.
Chocolate Peanut Butter Smoothie
INGREDIENTS
SERVINGS 2
• 1small ripe banana
• 1 1⁄2cups milk
• 1⁄4cup smooth peanut butter
• 1⁄2teaspoon vanilla extract
• 2tablespoons chocolate syrup
DIRECTIONS
• Combine everything in a blender.
• Blend until smooth.
Watermelon Yogurt Mint Smoothie
INGREDIENTS
SERVINGS 4
• 4cups seedless watermelon, chunks
• 2tablespoons honey
• 2cups fat-free lemon yogurt
• 1⁄4tablespoon cinnamon
DIRECTIONS
• Puree the watermelon, honey and mint quickly -- do not over blend.
• Pulse in the yogurt and cinnamon until just smooth. Enjoy.
Blueberry and Green Tea Smoothie
INGREDIENTS
SERVINGS 2
• 3⁄4cup water
• 2green tea bags (brew tea the night before to save time in the morning)
• 2cups blueberries, fresh or frozen
• 3ice cubes
• 12ounces non-fat vanilla yogurt
• 2tablespoons almonds, whole dry-roasted, unsalted (about 20)
• 2tablespoons flax seeds, ground
DIRECTIONS
• Bring water to a boil and pour over tea bags.
• Steep 4 minutes.
• Squeeze and remove tea bags and discard.
• Chill tea overnight.
• If using fresh blueberries, place in freezer overnight.
• Place tea, blueberries, ice, yogurt, almonds, and flaxseed in blender.
• Process until smooth.
Apple Pie Smoothie
INGREDIENTS
SERVINGS 1
• 4 ice cubes
• 1banana
• 1cup unsweetened applesauce
• 1⁄2cup no-sugar-added nonfat vanilla yogurt
• 1⁄2cup apple juice
• 1tablespoon Splenda sugar substitute (or sugar)
• 1⁄4teaspoon ground nutmeg
• 1⁄2teaspoon ground cinnamon
• 1⁄4teaspoon ground allspice
DIRECTIONS
• Put all ingredients into blender.
• Blend until smooth.
• Pour into glass and enjoy.
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